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Veganism

Keeping it simple this week with a go-to recipe around here. Vanilla Almond Milk for your next latté, overnight oat soak, or just for that plain ol’ comforting glass of milk with your Peanut Butter Quinoa cookies, or Chocolate Chip Oatmeal cookies, or these classic Black and White cookies.

Making your own milk doesn’t have to be complicated.

3 things you’ll need are:

Nuts

Blender

Mesh (nut milk) bag.

Today we’re using almonds, and feeling a little flavourful…so we’ll add some date sweetness, cinnamon and vanilla goodness with a pinch of salt.

There’s nothing like a fresh batch of homemade plant milk.

Store bought plant milk is pretty darn good these days, but making your own gives you the advantage of knowing every fresh ingredient you put in there.

Of course, I’ve got to mention that ditching the cow’s milk is going to bring mega benefits to your body, the animal’s lives, and the environment.

Check out this video to see what Dr. Neal Barnard has to say about why humans are physically addicted to dairy and cheese.

Benefits of Ditching the dairy:

Clearer skin – less inflammation and hormones

Less gastrointestinal issues – by decreasing any potential lactose sensitivity

Less fractures and healthier bones– contrary to popular belief, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent! Plus, the countries with the lowest rates of dairy consumption (like Africa and Asia) also have the lowest rates of osteoporosis.

Improved digestion – that diarrhea, constipation, bloating, gas and nausea could very likely be from a lactose sensitivity or intolerance (65-75% of the world’s population is lactose intolerant)

Weight loss – by taking out the hormones, animal proteins, lactose, and saturated fat found in the dairy products, many people find excess weight coming off easily. This is because dairy milk is naturally meant to help a calf grow into a cow (it’s a growth fluid)

Cancer prevention – there has been a strong link between dairy consumption and cancers because dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1), a known cancer promoter that encourages tumour growth.

Stronger bones – because the animal proteins in dairy are difficult for humans to digest, calcium is actually leached from the bones to help absorb with digestion. It’s better to focus on more absorbable sources

Better for the environment– the dairy industry has a big impact on air quality (greenhouse gas emissions), soil quality (land use, pesticides), and water quality (run offs of antibiotics, pesticides, pathogens, waste products and hormones). The plants grown to feed these cows to produce dairy could instead be eaten directly by us, saving vast amounts of resources.

Reduce your exposure to antibiotics and hormones – which are used regularly in the US dairy industry to reduce infection and increase production

Reduce the suffering of the cows – the less we demand dairy, the less it will be mass produced 🙂

Something to think about:

The majority of humans naturally stop producing large amounts of lactase (the enzyme needed to metabolize the sugar in milk, lactose) between the ages of 2 and 5. This is normal for most mammals once they have been milk been weaned, because we simply don’t need to produce the enzymes for properly digest and metabolize milk anymore. Our bodies just aren’t made to digest milk on a regular basis, especially as adults (we are the only mammals who continue to drink milk after weaning, let alone the milk from another species).

Most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods —, fruits, beans, vegetables, whole grains, seeds, nuts, and seaweed.

“It takes nothing away from a human to be kind to an animal” – Joaquin Pheonix

Veterinarian, Jennifer Adolphe, answers the top 6 questions I get about Zak’s diet while he’s sprinting around like crazy at the dog park, or happily chasing us on our mountain bikes.

We all love our dogs, they’re a part of our families. Of course, we want to make sure we’re fuelling them with the best nutrition possible.

Our last dog, Derby, lived a great life up to 15 years old on a raw, meat-based diet. We adopted Zak a year ago and naturally, when we made the decision to transition him to a vegan diet, I needed to make sure we were making the right decision…not only for us and our values, but more importantly for him and his longevity, nutrition, quality of life and energy!

Well, research points out that dogs are actually omnivores (like us), and can get all the necessary nutrients they need from plants to thrive. This is great news for plant lovin’ parents who would rather not put more demand and dollars into the animal agriculture industries.

3 reasons to feed dogs a vegan diet:

Minimize the demand for slaughtering more animals just to feed the animals we love

Is it safe for dogs to be on a vegan diet? Can they thrive on a vegan diet?

A vegan diet can be entirely safe for adult dogs, and it can be a
great option for their humans and the environment as well. And yes, they can
definitely thrive!

It’s a common misconception that dogs need to eat meat to get the
protein they require. It’s fully possible for them to get their required
protein from plant sources, as long as the recipe you are feeding is properly
balanced. By providing the right mix of plant-based protein sources, it’s
possible to formulate a complete and balanced vegan diet for dogs that provides
sufficient levels of protein and all the essential amino acids.

Some dogs also have sensitivities to certain animal protein
sources and can suffer from adverse reactions that may include itchy skin,
sneezing, constant licking and a variety of other symptoms. In these instances,
switching to a vegan diet can be a great option.

I do want to highlight that a vegan diet is only suitable for adult dogs. For puppies under one year, it is not recommended. This is because there are some nutrients that cannot be easily obtained from plant sources, which are essential to meet a growing puppy’s nutrient requirements.

2) What are the main nutrients or vitamins that we need to make sure we’re getting our pups if they’re on a vegan diet?

Plant proteins are often lower in one or more essential amino acid
(limiting amino acid), when compared to animal sources, but this can easily be accounted
for by eating complementary plant protein sources. For example, oats and peas
have different amino acid profiles that together provide all of the essential
amino acids.

Taurine is a particularly important amino acid for dogs. It plays
a key role in retinal function, cardiac function, reproduction and growth. Dogs
can make taurine from the amino acids cysteine and methionine, if they are
provided in sufficient amounts. Therefore, it is important to balance the levels
of methionine, cysteine, and taurine when formulating a vegan diet. Fortunately,
these amino acids are readily available as supplements produced from non-animal
sources, so they are fully compatible with a vegan diet.

There are also some important vitamins that need to be part of
your dog’s vegan diet. The below vitamins are more commonly found in animal ingredients,
but are all available from non-animal sources.

Vitamin A plays a key role in maintaining healthy skin, eyes and the immune system.

Vitamins D is important for keeping bones and teeth healthy, as well as supporting the function of muscles, nerves and the immune system.

Vitamin B12 is important for normal blood cell and nerve function.

3) What is the best protein to base their vegan diet on, and what percentage of protein/fat/carbs is best for dogs?

Pulses, such as peas and lentils, are a great sources of protein to include in a vegan diet. Peas and lentils are nutrient-rich and provide most of the essential amino acids required by dogs. They also contain antioxidants, essential vitamins and minerals, and insoluble and soluble fibre, as well as resistant starch, which provide benefits for the digestive system. Peas can be complemented with organic barley and organic oats, which have different amino acid profiles than peas. Together, oats and peas balance one another and are fully capable of providing all essential amino acids that an adult dog requires to stay happy and healthy.

There is no “one size fits all” rule for what percentage of macronutrients is best, because the answer is different depending on breed, life stage, and activity level. Historically dog food has been around 22-26% protein. This level is more than adequate to supply essential amino acids for most dogs. There are a few cases where higher protein levels are needed, such as for performance animals or critically ill patients. Conversely, decreased levels of protein may be necessary for specific heath issues. It is important to remember that what is not utilized for tissue maintenance or energy production will be stored as fat and the products of protein metabolism will be excreted in the urine. Fat is the most energy dense nutrient, so for animals that need to shed a few pounds, a lower fat diet may be needed. Carbohydrates are an excellent, readily available energy source. In fact, some tissues in the body, including the brain, require carbohydrates for energy.

4) What recommendations do you have for transitioning dogs to a vegan diet?

Like any food transition, it’s important to do it gradually so
that your dog’s body and immune system has time to adjust to the change. It
should be at least 10 days, but can also take longer depending on your dog’s
preferences and sensitivities. Some pets
can experience digestive upset during this time, so if they experience any
vomiting or diarrhea, it means you need to slow down the transition by reducing
the amount of new food at their next feeding.

Here is an approximate guide to help with the transition plan, but
it’s very important to be observant and watch for signs your dog might need
more time:

Day 1 & 2: Feed 80% of their old food with 20% of the new food

Day 3 & 4: Feed 60% of their old food with 40% of the new food

Day 5 & 6: Feed 40% of their old food with 60% of the new food

Day 7, 8 & 9: Feed 20% of their old food with 80% of the new food

Day 10 & Forever: Feed 100% new food

5) Aren’t dogs ‘meant’ to eat meat?

It’s a common misconception that dogs are carnivores like cats, but they are actually omnivores. This means that it is is entirely possible for adult dogs to live a happy and healthy life without consuming animal-based foods.

When people
think of protein they typically think of meat, but there are many plant protein
sources as well – including grains, seeds and pulses. It is the essential amino
acids found in protein, rather than the protein itself, that is required by
dogs. Protein and essential amino acid requirements can be met by animal
sources, complementary plant sources, or a combination of both animal and plant
sources. Complete and balanced vegan dog foods, such as Petcurean’s GATHER Endless
Valley recipe for dogs, must contain all of the essential nutrients, including
amino acids, in the amounts dogs require.

A study that examined the safety of a diet without animal proteins for dogs. It found that Siberian husky sled dogs fed a meat-free diet for 16 weeks, including 10 weeks of competitive racing, had normal blood values and were in excellent physical condition upon veterinary examination.[1]

6) Do you have an inspirational story about a dog going vegan for health reasons, and benefiting or healing because of it?

One of my favourite stories involves a nine-year-old shih tzu named Mitzi. Mitzi had major belly issues, and her discomfort included licking the floor for hours, grinding teeth, constant sneezing, gurgling belly and a runny nose. Nothing seemed to help. After some research, Mitzi’s family decided to try a vegan diet, (they fed her vegan Gather Endless Valley). In the first week, her nose stopped running and the sneezing ceased. After the second month on the food, all the symptoms have gone away. Mitzi’s family is over the moon with this change.

Thanks to veterinarian Jennifer Adolphe for clearing all of these points up!

~Dr. Jennifer Adolphe graduated with her PhD in companion animal nutrition from the Western College of Veterinary Medicine at the University of Saskatchewan. Her PhD research examined the effects of carbohydrates on metabolic and cardiovascular health in lean and obese dogs. Dr. Adolphe is the recipient of over 20 awards and scholarships for her academic work and has numerous peer-reviewed publications. Her work in the pet food industry has focused on product development and ingredient procurement. She is currently the Nutrition Manager at Petcurean Pet Nutrition.~

Would you try a vegan diet for your pup? I use the one Jennifer recommends: Gather Endless Valley by Petcurean. It’s based on peas and barely, and doesn’t have any common allergens. He loves it!

This is all about helping you get into the flow of a plant-based lifestyle, in a VERY approachable, fun, easy-going way. It’s an introduction to a lifestyle change. It’s not just a diet.

Nil (Eat for the Planet & One Green Planet), Matt (Alpine Organics), TK (Veggie Grill) and I have all come together to create the 28 day program, packed with incredible content, including a daily video from yours truly. I feel very aligned with all of it, knowing that it will help so many people & animals and I’m so excited to be their spokesperson.

Where a seed is planted, a beautiful forest grows! That’s the mindset for Mostly Plants.

Each video covers a topic about the plant-based lifestyle in an easily digestible way.

We cover everything that you need to know about being plant-based, all the way from kitchen essentials and family gatherings, to shopping tips, travelling ideas, reading nutrition panels, and health benefits….plus so much more.

Here’s a little instagram story I’ve made for you with all that you need to know:

How does it work???

Once you sign up, you’ll immediately be a part of the supportive community with full access to the recipes, the 1 on 1 coaching, the active conversations, and the awesome content!Each day we will bring you:

the daily video lesson

helpful tips about the day’s topic

infographics to explain the video lesson

an active, supportive, completely non-judgmental community to chat with (with all of the others going through the program as well as the coaches)

1 on 1 coaching with support from the Mostly Plants Team (including myself) where you can ask about ANYTHING you’re having issues with

For the week of December 31st until January 6th, we’ll be launching the program for $5!

The good catch: when you finish the program and have great results, send in a before and after testimonial + photo … and we will give you your $5 back!
There’s nothing to lose, except maybe an inch or two and some junk food cravings:)

If you:

-need support and motivation and a guide for healthy eating
-want to jumpstart your healthy new year
-start on your plant-based journey
-need guidance to become more plant based

Anna’s instagram stories ( @easyanimalfree ) make the vegan lifestyle as a busy Mom of 2 look like a breeze (by making recipes like her lentil walnut bolognese, shared below!). The way she shares recipes, ideas and tips makes her super approachable, and totally normalizes the plant-based lifestyle.
In a nutshell, Anna is an animal rights activist, and lawyer. Her life’s mission is to minimize animal’s suffering as much as she possibly can… and she’s doing this by specializing in farm animals by serving as director of farmed animal advocacy for Animal Justice, and as a strategic advisor for We Animals.
She is an incredible voice for the voiceless, and does a fantastic job bringing it all back to the mainstream by showing how simple it can be to create easy, breezy, delicious meals for her family.

Let’s get to know Anna a bit more…

Hooked on Plants: Was there a moment in your life that made you go vegan?

Anna Pippus: I went vegetarian as a kid, simply because I was a big animal lover and it didn’t feel right to eat animals. But, I didn’t know anything about farming back then, and I kept eating eggs and dairy, wearing leather, and buying cosmetics by animal testing brands without too much thought. This was the early 90s—there was no internet, and veganism was rare enough that I’d never heard of it.

A little over ten years ago, I first heard about veganism, and on some level I think it occurred to me that this was probably a good thing to do, something that I should and would do. I half-heartedly poured watery rice milk in my tea and tried to avoid cheese made with cow’s milk (which I loved, and in those days vegan cheeses were inedible). But I avoided learning more about farming. I had such empathy for animals that I couldn’t stand seeing them suffering. I told myself that I was already doing my part, that exposing myself to gory photos and videos wouldn’t help.

Then, in Charlotte Montgomery’s book Blood Relations, I read a story about a bull on a truck being taken to slaughter. The bull had a broken hip and couldn’t stand, let alone walk. But bulls are enormous animals and the only way for them to get off a truck is on their own (on farms, tractors are used to move downed cattle). The workers used an electric prod to shock the bull and force him to drag himself—using only his front legs—to the back of the truck, where he slammed several feet into the ground below. Then, he was forced to drag himself into the slaughterhouse. It took hours. By the time he was inside, the slaughterhouse was closing for the day, and he was left— alone and in pain—on the floor to wait for the next day, when workers would kill him.

It was like I’d been splashed with a bucket of cold water. In that moment, I realized with full clarity something I think I’d been growing to understand all along: that when animals are used as commodities, they will suffer. Animal welfare is most often in tension with profits. Workers are desensitized to the suffering of animals, because they have to be in order to be able to do the job. I realized then that farming animals could never be humane. I immediately became not only vegan, but a dedicated activist. And fortunately, plant-based milks and cheeses have come a long way since then—there are lots of delicious options now!

HOP: You have a very in-depth post here about raising vegan children, but could you give a few simple tips here on vegan lunch prepping for families?

AP:In our family, I do most of the kitchen managing and cooking, because it’s something I really enjoy. But I’m definitely not up for making complicated, time-consuming meals, and I only have it in me to cook once a day, at dinner time. (I love my end-of-day ritual of putting on some music and getting absorbed in the creativity of cooking).

So, at dinner, I tend to cook big meals, that will provide us with leftovers for the next day, or extra parts that can be repurposed into something else (e.g. extra rice to make fried rice another day). That way, when I open the fridge at lunch time, there’s always something to work with.

If there isn’t, we have sandwiches or open-faced toast, along with veggies (like peppers or cucumber), fruit, nuts etc.

I’m a big believer in the gospel of hummus. Everyone should have it in the fridge! It’s delicious, ridiculously nutritious, a good source of iron, calcium, and protein, and widely liked even by the world’s least adventurous eaters. It’s perfect on sandwiches, salads, and bowls, and as a dip with crackers or vegetables.

HOP: You use your legal training to do your best to change the farm animal laws (amazing!)… but what are your top tips for people who want to make a difference in the animals lives, but don’t know where to start?

AP: There is so much to be done! Everyone has different skills, lifestyles, and personalities, so I think the first step is to self-reflect and take inventory about how you can best contribute to the movement in a way that will be both impactful for animals and sustainable for you.

Here are a few ways people can get involved to help animals:

donate to effective initiatives and organizations.

volunteer with established initiatives and organizations, especially if you have skills in bookkeeping, fundraising, graphic design, video production, or anything else that non-profits are chronically in need of.

organize or attend impactful protests, demonstrations, and marches.

share information and resources that you find impactful or useful on social media.

write letters to the editor in response to media pieces about animals, plant-based eating, the environment, health… any hook you can find!

write or meet with politicians at all levels of government (municipal, provincial, federal) to ask what they’re doing about animal issues and make suggestions for policies they can back. If there’s a particular piece of legislation being considered, write to let them know you support it.

contact restaurants and grocery stores in your neighbourhood to encourage them to add plant-based options. Make suggestions for your favourite products and dishes.

use chalk to write messages on the sidewalks around your neighbourhood, or put up posters on community message boards.

host potlucks, meet ups, book clubs or other events to help build community and spread the word.

HOP: What facts might surprise people about grass-fed, free-range and cage free laws?

AP:These terms very often don’t mean what people think they do. Even in best-case scenarios, animals are still genetically manipulated to manifest profitable traits that often compromise their welfare. For example, dairy cows produce up to 10 times more milk these days than they used to, which leads to painful engorgement, physical depletion, and rampant mastitis (a painful infection). Chickens raised for meat are bred to grow very large, very quickly, which can cause cardiovascular problems (their little hearts can’t keep up), and lameness because their bones are too soft and immature to support their relatively massive weight. In all sectors, genetic manipulation has produced a laundry list of grotesque outcomes that directly compromise animals’ quality of life.

As a mother, probably the thing that breaks my heart the most is how on all farms—even the certified humane ones—animals are separated from their families. In the dairy industry, calves are taken from their mothers a few hours after birth, so that the milk can be diverted to humans. The babies are a waste product of the dairy industry. In nature, hens are doting mothers, peeping to their babies through the shell to establish a bond. After hatching, they’d be nearly inseparable, the babies tucked under their mothers’ wings for comfort and safety. But in our agriculture system, chicks are hatched in industrial hatcheries, never knowing their mothers. Chicken meat and egg farms are like giant orphanages with no mature presence to teach or comfort. If you go into a chicken farm and sit down, the babies will come over and fall asleep in your warm lap.

And of course, even in a best case scenario, animals are sent to be killed at a fraction of their natural lifespan.Virtually all animals are babies when we kill them for food: chickens are five to six weeks old, pigs are five to six months, turkeys are three to six months, and beef cattle are 12 to 18 months old. Slaughterhouses are frightening places; the animals can smell blood and they fight for their lives. I would be terrified if I were in their place. All of this for products that are not only unnecessary, they are damaging our health and environment, too.

HOP: Your favourite and simplest dinner recipe!?

AP: I have a LOT of fave dinner recipes, which you probably know if you follow me on Instagram 🙂 Right now, I’m crushing on a hearty lentil-walnut bolognese. Lentils are superfoods that we need to eat more of, and walnuts are a great source of plant-based omega 3 fatty acids.

Another all-time fave pasta dish is pasta with cream sauce. The recipe is here on my site. I’m also a big fan of bowls, which basically follow an endlessly versatile formula: grain, legume, veggies, sauce, nuts/seeds. I have a post on my site all about how to build a bowl, and plenty of bowl ideas on my instagram account.

Whistler’s only 100% vegan cafe with juice, smoothies, salads, bowls, amazing desserts, and soups of the day. Nicolette Richer, the creator of Green Mo, is one inspiring woman! She specializes in disease prevention with her patients through the Gerson Therapy, and it shows through her healing foods in the ever growing Green Mo. The original space is in Marketplace, and now there’s one in Function Junction too, so you can grab some healthy treats for the road trip back to Van.

The majority of the food from Naked Sprout is vegan, and the vibes are high. Just being in the presence of the creator, Shandy Rae, makes you feel more energized! This is a great spot to grab some health in the form of a juice, smoothie, salad or bowl, and be on your way.

What to order:

Any juice or smoothie, or a Solfeggio dessert (by Olympian, Kristi Richards)

Created by Whistler Cooks, this casual dining restaurant is airy, easy for big groups and delicious, with a focus on local food, craft beer and VQA wines…plus they have a whole part of the menu dedicated to veggie lovers 🙂

Cuteness overload. The space (that opened for biz in August) is beautifully decorated by the owners Kara and Max. They’re open for dinner on Friday’s and Saturdays, and are well-known for their yummy food, big portions and breakfast platters.

Known for the amazing aroma, to-die-for treats and one of a kind breads! Paula and Mark started Purebread in Function Junction, and once people caught on to their delicious breads, they expanded to the Village and now Vancouver. Walking into Purebread with their simple and beautiful decor just makes you feel so… good!

“Izakayas” are informal Japanese gastropubs popular throughout Japan known for quick, tapas-style food. Chef Yutaka Shishido has brought it to Whistler and knows how to whip up some vegan goodness! Harajuku’s interior is inspired by a Japanese village in the early 1900s for romance and booths for birthdays.

A beautiful spot right on the lake that has MEATLESS MONDAYS (Yesssss). The head chef, James, is vegan and so creative (found that out from the incredible food he created for my bridal shower!).

Go try their 3-course vegan meal on Mondays at Aura. Otherwise, hang at the Cure and eat some of their vegan options, all while listening to my friend and favourite DJ, Rob Cutler aka DJ-Surgeon playing chill tunes on Friday eves, alternating with local pro photographer Eric Berger aka DJ Smokey!

The sister restaurant to Pepe’s Mexican Corner, in a quicker, more casual style. These taco/burrito spots (in the Village and by Nesters) have added more delicious vegan-ness to the menu since this summer.

This Indian restaurant has a full-on vegan/vegetarian section on the menu! There’s 6 completely vegan items, and a whole lot more that you can easily make vegan. Plus, the Roti is vegan too. Just be warned… level 5 on the spice-o-meter is super sizzzzzlin’.

A fun place to go with a group. It’s super interactive while you go up to make your own mega-stirfry bowl, and watch the chefs whip it up right in front of you. If you’re not into eating off the same surface that meat was just cooked on, this may not be the place for you. But, it’s a fun way to get in a ton of veg!

What to order:

Load up your bowl with every veggie, douse on some of their vegan sauce options, and enjoy with the rice or rice paper wraps they bring to your table!

A rustic, fine dining experience. One of Whistler’s original restaurants, nestled in the woods of Whistler Mountain. This place isn’t known for their vegan food (they’re more about the seafood and meat dishes), but they have some great vegan options – especially if you know what to ask for! The ambiance in here is so lovely, and perfect for a special occasion.

What to order:

Mushroom Salad with sesame vinaigrette and crispy onions (SO good)

Grilled Vegetable Mushroom Risotto

Vegan Chickpea Curry with Cauliflower Steak (ask for this – not be on the main menu!)

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WELCOME

Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy!
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